WHAT IS IT?

Maternally Strong is an online group coaching programme designed for pre & postnatal women. It's holistic approach combines exercise with other self care tools to help women take care of all pillar of their health - physical, mental, emotional & spiritual.

WHAT'S INCLUDED?

• 3x workouts a week, plus a bonus glute circuit.
• Modifications for pregnancy, diastasis recti and pelvic floor dysfunction.
• Educational videos on breathing, pelvic floor, Diastasis Recti & more. 
• Access to a free & easy to use app with your own workout calendar, goal and habit tracker.
• Demonstration videos for each exercise.
• Birth preparation exercises if you are pregnant & nearing the end of the 3rd trimester.
• Support and accountability through a private Facebook group.
• Weekly meditations, EFT Tappings & additional challenges within the group.

THE WORKOUTS

• There are 2x full body strength & 1x cardio core workout scheduled a week.
• Workouts take between 30-45 minutes each (including a breathing & mobility warmup)
• There is also an additional 10 minute bonus glute circuit which can be used as an add-on for anyone who wants an extra challenge OR as a stand alone mini workout for anyone who needs a quick fire session!
• All workouts can be done from home OR the gym as there are options for both - if working our from home you'll just need some dumbbells & a mixture of resistance bands.
• Scaling options for exercises are provided where necessary for anyone who is pregnant, has Diastasis or pelvic floor symptoms.
• There is a full demonstration video & written description for every exercise with key points on form to get the most out of the exercise.
• Each workout block lasts 4 weeks so you can apply progressive overload for best results.

NOT JUST A WORKOUT PROGRAMME!

MS isn't just about exercising & it's certainly not about just changing the way your body looks.
As a mum myself, I know how important it is to take care of yourself so you can take care of others.

I learnt the hard way that you can't pour from an empty cup, so now I'm on a mission to help other women tend to their inner sanctuary so they can feel stronger, calmer, healthier & happier.

THE HOLISTIC TWIST

The programme provides a workout schedule & encourages exercise for your physical health, but it also supports & gently encourages you to manage your stress & prioritise self care in other ways for your mental, emotional & spiritual health too.

In the group there are weekly meditations for inner calm & as an EFT practitioner I also do a weekly tapping video for healing & energy balance.

I occasionally share information about using crystals as healing tools & run mini challenges where you can win money off your next MS payment or a relaxing Reiki treatment.

EFT TAPPING

EFT tapping is a holistic healing method that combines traditional Chinese medicine with modern psychological acupressure techniques.

It is a simple, non-invasive & effective way to manage feelings & support your overall wellbeing. EFT tapping operates on the principle that emotional distress & physical ailments are closely linked to the body's energy system. By tapping specific pressure points, we can alleviate symptoms of anxiety, stress, & other emotional burdens.

Every week I do a tapping video on a different topic, so far the women in the group have found tapping has helped them with rage, anxiety, nausea, neck tightness, knee pain & more!

BIRTH PREP PHASE

If you are pregnant, at 35 weeks you will be transitioned to a birth preparation phase:

• Workout intensity & volume will decrease further as you enter the final stages of pregnancy.
• More emphasis on correctional exercises to keep any niggles at bay, mobility & movements to open the pelvis & prepare for labour.
• Cardio will transition to LIIT (labour intensity interval training).
• Breathwork & stretches for pelvic floor relaxation & to encourage baby into a more optimal position for birth.
• Position affirmations to help prepare you mentally.

IT'S FOR YOU IF YOU:

• Are currently having a low risk and uncomplicated pregnancy.
• Are at least 8 weeks postpartum and have completed some form of core and pelvic floor rehab.
• Want simple, effective & time efficient workouts.
• Want support and accountability to keep you motivated & on track.
• Want to learn about breathing strategies, pressure management and more to help with things like diastasis recti and pelvic floor dysfunction.

SUITABLE FOR EVERYONE

• Providing you have clearance for exercise from your medical professional & have no contraindications to exercise.
• It doesn't matter if you are pregnant or postpartum.
• It doesn't matter if you had a baby 4 months ago or 4 years ago.
• It doesn't matter if you have never exercised before in your life, you can safely start with this programme.